May 15, 2017

 

a) WARM UP:

  • 500 m Row

7 min AMRAP:

  • 5 Slow Air Squats
  • 10 Sit Ups
  • 15 Mountain Climbers

Take an empty bar and warm up the back squat.

b) STRENGTH:

E3MOM Squat work – %age is based on your 1rm Back Squat

  • Set #1 – 3 Back Squats @ 80% of 1RM Back Squat
  • Set #2 – 1 Back Squat @ 85%
  • Set #3 – 3 Back Squats @ 80%
  • Set #4 – 1 Back Squat @ 88%
  • Set #5 – 3 Back Squats @ 80%
  • Set #6 – 1 Back Squat @ 91%
  • Set #7 – 3 Back Squats @ 80%
  • Set #8 – 1 Back Squat @ 94%
  • Set #9 – 15 Front Squats @ 56%
c) WOD:

Alternating EMOM x 8 (4 Rounds):

  • Odd Minutes – 45 Second Row @ a 2K Pace
  • Even Minutes – 10 Burpees over the bar (lateral)
d) ACCESSORY WORK:

  • 50 Strict Presses (75/55)

*Every break, complete 40 Double Unders

e) POST-WOD RECOVERY:

  • Roll quads, adductors, T Spine plus couch stretch
Posted in WOD